CHIA SEED BENEFITS

 

                                                             CHIA SEED BENEFITS

Chia seeds are loaded with nutrients that could have important benefits for your body and brain.

Here are five health benefits of chia seeds.

Number one, chia seeds deliver a massive amount of nutrients with very few calories. Chia seeds are tiny black seeds that grow natively in South America. They were an important food for the Aztecs and Mayans back in the day. In fact, chia is the ancient Mayan word for strength. In the past few years, they have exploded in popularity and are now consumed by health-conscious people all over the world.

One ounce or 28 gram serving of chia seeds contains 11 grams of fiber, four grams of protein, nine grams of fat, five of which are Omega-3 fats, 18% of the RDA for calcium, 30% of the RDA for manganese and magnesium, and almost the same for phosphorus as well. They also contain a decent amount of zinc, vitamin B3, potassium, vitamin B1, and vitamin B2. This is particularly impressive when you consider this is all from a single ounce or two tablespoons, which contains about 137 calories and only one gram of digestible carbohydrate.

Number two, almost all the carbs in them are fiber. So, one ounce of chia seeds has about 12 grams of carbohydrate.

However, 11 of those grams are from fiber, which isn't digestible and doesn't raise blood sugar levels. That means, the true carb content is only one gram per ounce, which makes chia seeds a low carb food. Because of all the fiber, chia seeds can absorb up to 10 to 12 times their weight in water, becoming gel-like and expanding in your stomach. Now, theoretically, this should increase fullness, slow absorption of your food, and help you automatically eat fewer calories. Fiber also feeds the friendly bacteria in the intestine which is important because keeping your gut bugs well fed is absolutely crucial for health. Chia seeds are actually 40% fiber by weight, which makes them one of the best sources of fiber in the world.

Number three, chia seeds are high in quality protein. By weight, chia seeds are about 14% protein, which is very high compared to other plants. This makes them an excellent protein source, especially for people who eat little or no animal products. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them. Protein, of course, has all sorts of health benefits. It's also the most weight loss-friendly nutrient in the diet by far.

Number four, chia seeds can cause major improvements in those with type two diabetes. The most successful application of chia seeds today was in a small trial of type two diabetic patients. In this study, 20 diabetic patients received either 37 grams of chia seeds or 37 grams of wheat bran for 12 weeks. When they got the chia seeds, they saw improvements in several important health markers. Blood pressure went down by three to six points and an inflammatory marker called CRP went down by 40%. Given that chia seeds are so high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, although this still needs to be confirmed in some human studies. Number five, chia seeds are high in many important bone nutrients. These include calcium, phosphorus, magnesium, and protein. The calcium content is particularly impressive, 18% of the recommended dietary allowance in a single ounce. Now, gram for gram, this is higher than most dairy products. So, chia seeds may be considered an excellent source of calcium for people who don't eat dairy.

Number five, chia seeds are incredibly easy to incorporate into your diet. The seeds themselves are really bland, so you can add them to just about anything you want.